The best food to eat when revising (on a budget)
Choosing the right brain food during exam period will help you de-stress, sleep better and keep pennies in your pocket. We've researched the best options!
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When you're stuck in the library 'till late, it's tempting to grab a snack from the vending machine or library cafe to lower your stress levels with a quick sugar injection. However, this will not only burn a great big hole in your pocket, it's not great brain food either.
We've done some research into finding out which are the best foods to eat during times of high stress, and when you need to keep focussed for long slogs of time.
It's crazy how much your diet can affect how you function when you've got deadlines approaching – eating the right foods can keep you motivated, healthy, and if you play it smart, comfortably within your weekly budget!
Snacks with added stress relief
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Fresh veggie sticks
Chop up some carrots, celery, cucumber or any other raw vegetable you fancy. Just make sure they're nice and fresh, making a ‘crunch’ sound when you bite into them (much to the annoyance of those sitting next to you, but who cares – you put up with their crisp munching!).
These sorts of snacks are easy to carry around (you can even just stick them in a plastic food bag) and the process of biting into them actually works as a bit of stress relief in itself. When you feel the tension building up, don’t get angry at yourself for not revising earlier and spiral into a pit of despair – take it out on a carrot stick!
Handful of nuts
Nuts are full of good fats and magnesium, which helps keep cortisol (stress) levels low. Like the veggie sticks above, the physical distraction of munching on nuts one by one can work as an edible stress ball whilst giving you loads of useful energy.
An added bonus is that walnuts are particularly good for improving your memory as they're full of omega 3 and polyphenols (also good for stress).
According to a recent study by Columbia University, the smell and taste of coconuts can help return your blood pressure to normal levels during times of stress.
We're not really sure why that is, though. Maybe it's the totally tropical connotations? Grab yourself some coconut pieces or a coconut yoghurt to test out their theory.
Bit of a weird one, but apparently since asparagus is packed full of vitamin B, it's the ideal snack for de-stressing. It does, however, turn your pee a funny colour, and we're not sure it's that practical a library snack. Worth bearing in mind anyway!
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Fruit, whether dried or fresh, contains natural sugars which (unlike your recent jelly tot addiction) leave you feeling refreshed and full of energy. They're also jammed full of vitamins that have countless benefits related to your health and mood.
Choosing your library diet carefully can help you avoid the sudden mood crashes involved in eating sugary foods, as happens when the sugars from sweets rush in and out of your body.
Put that little extra effort into your snacks and they'll not only help you work harder, but also leave you with more money post-exams to blow on those celebratory nights out.
The top 5 natural sweet snacks to go for are:
Pretty much all berries are packed with vitamin C which is good for loads of things, particularly reducing stress and keeping your immune system strong. This is handy during exam period since, as we all know, this is the time when everyone around you starts getting sick (yourself included).
Berries can be expensive, but try buying boxes of them frozen from supermarkets and separating them into freezer bag portions when you get home, then you can take them out the freezer each day.
Bananas are amazing for a number of reasons: For a start, they're full of vitamin B-6 which is great for producing happy hormones by boosting the serotonin levels in your body.
Bananas also keep your blood pressure down and regulate your blood sugar levels, which will help prevent that feeling that the world is ending when the days before exam time start closing in. Keep calm and grab a banana!
They might look a bit weird and wrinkly, but dried fruits are really good for you, as they're full of fibre, iron, potassium and antioxidants. Only issue is that since they're all shrivelled up to 1/4 the size of a normal piece of fruit, they're easy to over consume, so watch you stick to set portions!
Oats are really high in magnesium, vitamin B-6 and potassium, making them great for combatting anxiety. Try making your own oatmeal flapjacks at home (with honey or agave syrup in place of sugar) and taking them to uni with you. They're a brilliant, slow-burning energy treat.
Ok, ok, we know dark chocolate isn't exactly a naturally sweet snack, but so much research has shown that dark chocolate is good for you that we had to include it here.
Not only will it satisfy any chocolate cravings you have, but it has also been proven to produce endorphins, increases blood flow to the brain and provides just the right amount of caffeine to give you a kick without making you crash.
Although make sure you go for chocolate that's 70% cocoa and above (none of that sweet, milky stuff) and beware that small quantities are really important here – stick to nibbles!
Drinks that won't make you crash
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We all know that familiar but indescribable stench that floats around the library during exam period – the unmistakable honk of energy drinks! Red Bull, Monster, Rockstar… whatever your poison, it might 'give you wings' for an hour or so, but you'll come crashing down pretty hard when it wears off.
Research has shown that whilst these drinks – as well as other heavily caffeinated drinks like strong coffee – help you focus in the short term, the benefits wear off pretty quick. It's also really easy to drink too much without realising and this will increase your stress levels massively as your heart starts pumping too fast. If you've ever experienced this before, you'll know the results ain't pretty!
A great alternative drink during study time is to opt for sipping cups of tea instead (this is aside from your 6-8 glasses of water, of course, which are crucial for brain health, but you knew that already didn't you!).
Black tea, green tea and oolong tea are all great options – not only do they contain just the right amount of caffeine to give you a booster, but they also contain theanine which, when combined with the caffeine, works well to improve your focus.
Filling and balanced lunches
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Fill that empty hole in your stomach with some proper healthy brain-and-body fuel – it'll keep hunger locked up till dinner time.
Be tempted no more by £4 sandwiches, and instead sit there smugly knowing you have a Tupperware brimming with longer-lasting energy, lovingly put together by your own fair hands for a quarter of the price.
It doesn’t take long to create a quick lunch for yourself, and that little bit of extra effort the night before can save you lots of time and precious pennies.
Here are some ideas to get you going:
A simple potato salad
Boil some new potatoes for around ten minutes, add mayonnaise, a bit of mustard (if you like it), a few freshly chopped chives or spring onions. Crack lots of black pepper on top, et voilà! You have a quick and delicious dish which will slowly release energy throughout your studying.
Try adding some greens to your potatoes for a bit of fibre (and colour!) to the mix. An easy pleaser is to throw a handful of frozen peas in with the boiling potatoes about a minute before they're done. This could also be your opportunity to add some asparagus if you're up for that extra B-6! Just cut off and discard the rough, woody ends and throw them in with the potatoes about two minutes before draining them, then chop and add to the salad.
Chicken pesto salad
The night before, cook your chicken in a frying pan using a little bit of oil (you could also just buy a pack of pre-cooked chicken from the supermarket if it's cheap). Add some pesto to the chicken (red pesto goes brilliantly with chicken) and wait for it to cool overnight. In the morning, add it to a bed of leafy green salad and cherry tomatoes. This will combine the freshness of the salad with protein, which is a slow energy releaser so good for keeping you focussed for longer periods of time.
Soups are an amazing lunch option as you can make a pot at the start of the week and it will last for ages (freeze single portions in old butter tubs and defrost when you need them). Go for something filling such as sweet potato and carrot, or check out our leftovers soup recipes for more inspo. You can take your soup to uni with you in your thermal flask (if you're not already using it for tea!).
Don't forget to check out our various selection of budget-friendly student recipes over on our food page. Bon appetite, and good luck!
Do you find a particular food helps you study better? Please share in the comments section!